Strength and Endurance With Kettlebell Complexes

EDITOR'S NOTE:Brandon Hofer is a StrongFirst Level II-certified kettlebell instructor, personal trainer, yoga practitioner, father and husband, and defender of the kaizen way of life and health. He helps clients recover from weakness, injuries, surgeries, accidents, and chronic medical conditions by blending various styles of kettlebell training and yoga practice. You can find him online at Kaizen Kettlebell.com.

THE KAIZEN KETTLEBELL 12-WEEK STRENGTH-ENDURANCE PROGRAM

Rarely do we find it sufficient to pick up one thing, one time, and be done with it. "One-shot" strength is for powerlifters and emergencies. More commonly, what we need is strength over the long haul. Many programs excel at creating a great deal of either strength or endurance. This program is designed to foster both attributes, helping you meet your "real-world" needs.

What Size Kettlebell Should I Use?

Men:

Beginner – 16kg

Intermediate – 20kg

Upper intermediate – 24kg

Women:

Beginner – 8kg

Intermediate – 10kg/12kg

Upper intermediate – 16kg

The Program

Perform the training sessions on three non-consecutive days per week: Monday, Wednesday, Friday, or Monday, Wednesday, Saturday, for example.

Start with "5 minute mobility" before each session:

You'll notice that the video is not five minutes long, as you might expect. The moves were abbreviated for quick viewing.

Here are the full times:

Hip Hinge - 30 seconds

Spider Man - 30 seconds

Spider Man w/ twist - 30 seconds

Crescent Lunge to Down Dog - 60 seconds

3 Legged Dog - 30 seconds each side

90/90 - 30 seconds

90/90 with fold - 30 seconds

Goblet Squat - 30 seconds

Optional Finisher - 90/90 to Deep Squat + twist and reach

Day One

Warm up:

3 sets:

Single-leg deadlift x5 each side

Halos x5 each direction

Overhead carry – 20 yards, down and back (40 yards total)

Main sequence:

4 sets:

Snatch & press, right side, x5

Snatch & press, left side, x5

Goblet squat x10

Rest 60 seconds

Finisher:

EMOM (Every Minute On the Minute) 10 minutes:

One-arm swings x10, rest for remainder of minute

Alternate hands each minute

Day Two

Warm up:

3 sets:

Turkish get up x1 each side (2 total)

Double rack carry – 20 yards, down and back (40 yards total)

Main sequence:

4 sets, repeat 5 times (R-L-R-L-R-L-R-L-R-L):

RIGHT side:

Clean & press x1

Snatch x1

Back lunge (keep kettlebell overhead) x1

Half-kneeling press x1

Return to standing x1 (keep kettlebell overhead) x1

Front squat x1

LEFT side:

Clean & press x1

Snatch x1

Back lunge (keep kettlebell overhead) x1

Half-kneeling press x1

Return to standing x1 (keep kettlebell overhead) x1

Front squat x1

Rest 60 seconds, then repeat the entire sequence.

While this complex is not the same one as above, it makes clear how the the kettlebell complex is done - one movement flowing into the next without putting the kettlebell down.

Finisher:

For these, do the work, then rest for the remainder of the minute.

3 rounds:

One-arm swings, right x10 (1 minute)

Turkish get up, right x1 (1 minute)

One-arm swings, left x10 (1 minute)

Turkish get up, left x1 (1 minute)

Total = 12 minutes

Day Three

On day three of each week, perform the session with one kettlebell size lower than usual.

Warm up:

3 sets:

Goblet squat x5 (hold bottom position for 3 to 5 seconds)

Halos x5 each direction

Main sequence:

4 sets of double KB complex

Double clean x5

Double press x5

Double front squat x5

Double push press x5

Rest – 90 seconds

Here are two more movement demo videos. Again, the sequences are different than those specified in this program, but the movements themselves are there for reference.

Finisher: Snatches, EMOM for 10 minutes, alternate hands each minute

Do I Do the Same Kettlebell Workout for Twelve Weeks?

Well, yes and no. The exercises stay the same, but the sets, reps, and rest listed above are your week-one starting point.

Each subsequent week gets a little more difficult. Replace the rounds, reps, rests, and total times listed above with the appropriate values from this table: